Jared Leto Workout and Diet


Jared Leto is a modern Renaissance man: actor, singer, songwriter, tech investor, and he plays multiple instruments. He is the lead singer, songwriter and guitarist for Thirty Seconds to Mars, and is also known for his role on the TV show My So-Called Life and the Joker in Suicide Squad. Originally from Louisiana, Leto moved to Hollywood in his early 20s to pursue a career in music with the intention of taking small acting roles on the side. Leto got cast in several films, most of which weren’t a financial success even if critics praised his acting. He turned down many more film offers to pursue his music, several of which went on to be hits. Leto has been on People magazine’s list of Most Beautiful People in the World twice (1996 &’97) and was voted PETA’s World’s Sexiest Vegetarian in 2014. He won an Oscar, a Critics’ Choice and a Golden Globe for Dallas Buyers Club. Leto has over 10 million followers on Instagram. He is 5 feet 9 inches tall and weighs about 155 lbs.

Known For:

jared leto’s Diet


Leto famously starved himself to play the role of a drug addict and then packed on 60+ lbs. for his next role, but his normal diet is vegan. This means he avoids all animal products, including meat, fish, dairy, and eggs. Instead, he eats things like organic fruit, vegetables, complex carbs and nuts. He says a healthy diet is the only way to survive the punishing work and tour schedule and long hauls on the road. He also says he’s not a big eater and that it was extremely hard to force-feed him self to gain the weight to play the role of John Lennon’s assassin.

Estimated Macros

  • Low protein 20% 20%
  • Medium fat 30% 30%
  • High carb 80% 80%

Diet Details



Leto has followed a vegetarian/vegan diet for over 2 decades, but he sometimes cheats, if the temptation is good enough. Not with a burger, but maybe a homemade cookie.


Nix the Junk & the Booze

Leto eschews refined sugar, empty-calories foods and alcohol. He says it’s the only way to stay healthy long-term. He has a vegan chef who travels with the band when they’re on tour, whipping up his faves like hot chocolate made with almond milk.


Never Again

Leto had to choke down things like butter, mayonnaise and melted ice cream with olive oil to gain the weight for his role as Chapman. It not only took more than a year to lose the weight, he suffered many health problems including anxiety and other psychological issues, and some have never gone away. He says he would never do it again.

What to Eat


Organic Veggies


Organic Fruit


Whole Grains


Unsalted Nuts


Almond Milk


Olive Oil


Egg Substitute



What to Avoid








Processed Foods


Artificial Ingredients


Refined Foods




Leto on Staying Healthy

It’s probably just down to sleep and diet. If you travel long-haul a lot or don’t sleep much, it’s not going to last very long.’


Leto on His ‘Cheagan’ Diet

‘If someone’s mom made a cookie and handed it to me, I’d probably take a bite, or if I’m in Alaska and there’s wild salmon out of the river, I’d probably eat it.’


Leto on Weight Gain

I’m trying to gain a lot of weight. It means I have to eat every couple of hours — and I’m terrible at eating a lot.’


Leto on His Weight Gain for Chapter 27

‘It took about a year to get back to a place that felt semi-normal…I’d never do it again; it definitely gave me some problems.’

jared leto’s Workout Routine

Weekly Routine

Warm Ups Are No Joke

To get in shape for playing the Joker, Leto would warm up with 20 minutes on a bike, then do a bunch of push-ups, pull-ups and sit-ups to get all the major muscles ready to go.

Neither Is Regular Exercise

Leto worked out 5 days a week to get in shape for his role as the Joker: 3 days of weight training and 2 days of cardio or yoga. 

Fresh Air Refresher

Leto prefers to get his exercise out of doors whenever possible. Some of his faves are surfing, cycling, and hiking.

Get Zen

Leto meditates daily, both for his health and to nurture his creativity.

Exercise Style


Day 1: Chest & Triceps

Warm up:
20 min on bike, low intensity
Pull-ups: 10 reps x 3 sets
Push-ups: 15 reps x 3 sets
Sit-ups: 20 reps x 3 sets

Barbell bench press: 10, 8, 5, 5, 3 reps (5 total sets)
Superset: triceps pushdown & triceps overhead extension on cables. 10 reps x 3 sets. No rest between sets.
Incline dumbbell bench press: 10, 8, 5 reps (3 total sets)
Skull crushers: 10 reps x 3 sets
Weighted dips: 1st set unweighted to warm up, then 15 reps x 3 more sets (4 total sets).
Abs routine: Do 3 circuits.
Crunches: 50
Leg lifts: 25
Crunches: 50
V-Ups: 25


Day 2: Cardio/yoga

Options: Bike 10 miles or 1 hour yoga or 1-2 hours or 1-2 hours strenuous activity (hiking, surfing, tennis, etc.)


Day 3: Shoulders & Legs

Barbell squats: 10, 10, 5, 5, 3 (5 total sets)
Arnold press: 10 reps x 3 sets
Leg press: 10 reps x 3 sets
Military press: 10, 8, 5, 5, 3 (5 total sets)
Calf raise: 15 reps x 3 sets
Shoulder front raise & lateral side raise with light dumbbells: 10 reps x 3 sets. No rest between sets.
Heavy shrugs (barbell or dumbbell): 20, 15, 10 (3 total sets)
Abs routine: Same as day 1


Day 4: Cardio/yoga

Same as day 2


Day 5:

Same warm up as day 1.
Deadlifts: 10, 5, 5, 5, 3 reps (5 total sets)
Weighted chin-ups: 10 reps x 3 sets
Barbell bent rows: 10 reps x 3 sets (can use Smith Machine)
Dumbbell biceps curl: 10, 10, 8, 8, 5 (5 total sets)
Lat pulldowns: 10 reps x 3 sets
Cable biceps curls & cable hammer curls: 10 reps x 3 sets. No rest between sets.
Abs routine: Same as day 1


Leto on His Health

‘I’m pretty healthy so I think that helps a lot. I’ve been this way for a long time — 20 solid years of eating vegetarian-vegan and taking care of myself. That probably helps the preservation process.’


Leto on Meditation (as opposed to, say, drinking)

‘There are all kinds of ways to change your state of mind or to get out of yourself.’


Leto on Making Fitness a Habit

‘Being healthy is not a choice, it’s a lifestyle.’

jared leto’s Supplements

vitamin B12

Vitamin B12

It can be difficult to get B12 from plant-only sources but it is essential for a healthy heart and nerve function, as well as metabolism and synthesizing red blood cells. While many plants contain iron, it’s isn’t easily absorbed by the body. Likewise,

Get it here  



Calcium can be found in green vegetables and fortified nut milks but studies show most vegans still do not get enough of this essential mineral
Get it here  


Zinc can be hard to get from plants and studies show that vegans often have lower levels of this immune boosting mineral. And if you’re looking to build muscle, plant proteins abound

Get it here  

Vitamin D

vitamin D

Vitamin D can be made through sun exposure but most people do not get enough this way

Get it here  

Omega 3 Fish Oil

Omega 3s

Omega 3’s protect your brain and reduce inflammation. They can be found in things like walnuts and chia seeds, but EPA and DHA come from animal sources, like fatty fish. Vegans also run the risk of being low in iodine which can cause depression, weight gain and low energy.

Get it here  

jared leto’s Lifestyle

Secret Identity

Leto directs movies and videos under the Dr. Seuss-inspired pseudonym ‘Bartholomew Cubbins.’ 

Special Meaning

All of Leto’s tattoos have been given by the famous tattoo artist Mark Mahoney and they’re all related to his band, such as the red glyph on his wrist.

Savvy Investor

Leto has stakes in over 50 companies, like Airbnb, Uber, Slack and Stripe. He was an initial investor in Nest until Google acquired it, and he also has several of his own startups including VyRT. 

Out of This World

Thirty Seconds sent a copy of their first single ‘Up In The Air’ into outer space (thanks to NASA) where it got played at the International Space Station.


Leto on Commitment

‘I don’t dabble. I dive in one thousand percent.’


Leto on Protecting Your Valuable Time

‘Get really good at saying no.’


Leto on a Recent Genetic Test

I have a lot of Neanderthal in me. Maybe that’s why I’m so good at climbing.’


Leto on Being Treated as a Sex Object

It was about time. I’m happy to have taken that, uh, baton, or whatever


Leto on The Great Outdoors

Any day I have at least a few moments in nature, I kind of feel better.’

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